Did you ever wonder what’s really happening to your muscles during and after exercise? Sure, there’s no doubt that something’s going on down in those contractile fibers, something strong enough to make you walk like Frankenstein for a couple of days after your leg workout. But what exactly happens to make you unable to negotiate curbs and doorsteps? Well, since science can provide a little glimpse into the phenomenon of post-exercise muscle recovery, in this article I’ll address muscle recovery from a scientific perspective. Therefore whether you’re man, woman or child, you’ll be able to explain your pain. More

Apr 29th, 2009

By Mike Minium

For those of you going down to the NorCal Qualifiers this weekend, if you haven’t already seen it, there’s a video of Pat Barber testing out Workout B (Max reps in 10 minutes of muscle-ups and cleans), which will be contested in Aromas on Saturday.

It will give you a decent idea of what to expect, although expect the total reps to be much higher this weekend. When Pat initially tested this, we had him do it with minimum numbers of 20 muscle-ups and 20 cleans, which we later changed to 10 muscle-ups and 10 cleans. This led to a much lower overall score (incidentally, Jason Khalipa tested it out using 20/20 as his minimum standard and got 92 reps).

How would you attack this workout? Would your strategy change if we had stuck with the 20/20 minimum standard?

Also, for those of you who will be heading down to Aromas on Friday, there’s a screening of the CrossFit documentary “Every Second Counts” showing in Santa Cruz’s Rio Theatre at 7:00pm. It would be great to get a group of CFOers to go with. More details here: http://www.riotheatre.com/event.html

Apr 28th, 2009

By Nicole

“The 3 Cooks” of Fuel2Go/Bendean Food

Fuel2Go will be available at the Norcal qualifiers! F2G will be there to provide healthy and delicious foods for spectators and participants on both Saturday and Sunday. All of thier food is local, organic, and Zone friendly!

CFO will have a “rest area” for athletes and supporters. We will be grilling and will have healthy and replenishing snacks. Bring your fold up chairs and layers of clothing because it’s going to a long day! We are gathering contributions for the BBQ ($25/person)–see the white board at CFO to pitch in!

IF YOU ARE PLANNING ON STAYING LOCAL FOR THE WEEKEND….We will have an abbreviated weekend schedule over the weekend! It is as follows:

Saturday, May 2nd 11a.m. and 4p.m.Sunday, May 3rd 4p.m. ONLY!

Best of luck to competitors and a big THANK YOU to all of our members who are not competing for being patient with all of the action at CFO!

Apr 24th, 2009

By Mike Minium

Give Blood!

Just a quick reminder that tomorrow’s a great opportunity for you to step up and donate blood. Not only are there health benefits to donating blood, you’re doing a great service at the same time. Let’s get a big turnout.

The blood mobile will be at CFO from 12pm to 6pm, and there are still plenty of time slots left. You can either sign up on the CFO community board or at Red Cross’s site: http://www.givelife.org (just enter “crossfit” as the sponsor code).

NorCal Qualifier Competitors from CFO

Many of you have been asking about who from CFO is competing in the NorCal Qualifiers May 2-3.

So in no particular order, here is everyone who will be competing from CFO (if I missed someone, please let me know!):

Apr 23rd, 2009

By Nicole

The “testers” in post-WOD bliss

The NorCal Qualifiers are happening May 2nd and 3rd in Aromas! Workouts will be posted on Friday evening on the NorCal Qualifier Blog. We still need a few volunteers to help out with our CFO camp. Please let us know if you would like to help out.

Other Events on the Horizon:Blood Drive-April 24th at CFO (it’s not too late to sign up)Gymnastics Seminars with Andres de la Rosa on-April 25th.

Apr 20th, 2009

By Nicole

Sign up by Wednesday April 22nd!!!!

On Saturday, April 25th Andres from CrossFit Marin will be holding back-to-back seminars focusing on beginning to intermediate gymnastics movements. There will be three seminars; Level 1-2, Level 2-3, and Level 3-4 to accommodate all levels. Learn proper progressions, strength training and safety aspects of gymnastics application to CrossFit programming!